Let’s face it – we have habits.

There’s something comfortable and safe about a routine. But we often focus on our “bad habits” and put energy in the wrong direction.

As you’re about to see, I have habits too.  I love yoga in bed.

It’s my movement of choice at this hour of the day. I especially love yoga in bed on a cold morning, when I’m struggling to wake up, or to loosen stiff muscles and joints.

Interested in trying this yourself? Here are some of my favorite moves for morning.

Bonus Tip: I like to use a diffuser in my room. I diffuse essential oils like wild orange and peppermint because they are uplifting and invigorating. One of the best wake-up combinations.  Contact me if you need to bring essential oils into your life.

CAT-COW

Start on all fours with your wrists underneath your shoulders, and your knees underneath your hips. On the inhale, relax the belly towards the bed, lifting the head and tailbone towards the sky. On the exhale, release the air as the belly collapses and you lift up into your core. Arch the back and push down through your hands.

DOWNWARD FACING DOG

Curl the toes under and lift the hips towards the sky, as you press down into your hands and come onto the bottoms of your feet. Press the chest back towards the thighs and relax your neck.

Tip for the bed: On a soft surface like a mattress, lightly grip the blanket to keep better alignment in your wrists, and to get traction.

CHILD’S POSE

Lower the knees towards the bed. Sit back into your feet, and stretch the arms straight out in front of you with your fingers spread wide.

THREAD THE NEEDLE TWIST

Come back to all fours. Lift the right arm towards the sky as you twist open to the right. Keep the hips facing towards the bed as you twist your torso and stretch through the chest. As you lower the arm back towards the center, sweep through underneath the left arm, relaxing your shoulder onto the bed. Push with your top hand to deepen into the twist. Repeat on the other side.

PIGEON POSE

Bend the right knee and bring the leg forward – keep the back leg straight. Flex the right foot and push down into the bed with the outside of the right foot. Pull into your core as you sit tall, then bending at the hips, lean forward and rest your head onto your hands. Breathe. Repeat on the other side.

KNEELING LUNGE

Bring the right knee forward into a lunge position. As flexibility allows, lean forward to your forearms, pull the shoulder blades onto the back, and relax the chest towards the bed. Relax the neck and breathe. Repeat on the other side.

GRATITUDE

Before you get out of bed, sit quietly for a moment. Get comfortable. Maybe even close your eyes. Gratitude is the most important exercise of all. Do a thought stream of what you are thankful for today, in this moment.